Advanced Chair Yoga poses provide a deeper stretch and challenge:
Use the attached audio file to guide your practice.
Take your chair yoga practice to the next level with our advanced chair yoga poses. Designed to challenge and invigorate, these poses offer a dynamic blend of strength, balance, and flexibility, all from the comfort of your seat. Perfect for experienced practitioners looking to deepen their practice and explore new dimensions of mind-body connection.
- Seated Pigeon Pose (Eka Pada Rajakapotasana Variation):
- Sit toward the front of your chair with your feet flat on the ground.
- Cross your right ankle over your left thigh, flexing the right foot to protect the knee.
- Keep your spine tall and gently press your right knee away from you to deepen the stretch.
- Hold for 3-5 breaths, then switch sides.
- Seated Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana Variation):
- Sit toward the front of your chair with your feet flat on the ground.
- Extend your right leg straight out in front of you, flexing the foot.
- Hold onto the back of your right thigh or calf with your right hand.
- Inhale and extend your left arm up overhead, reaching toward your right foot.
- Hold for 3-5 breaths, then switch sides.
- Seated Twist with Eagle Arms (Ardha Matsyendrasana Variation):
- Sit toward the front of your chair with your feet flat on the ground.
- Cross your right leg over your left thigh, stacking your knees.
- Inhale and reach your arms out to the sides at shoulder height.
- Exhale and twist to the right, bringing your left elbow to the outside of your right thigh.
- Wrap your right arm under your left arm, bringing the backs of your hands together or palms together if possible.
- Hold for 3-5 breaths, then switch sides.
- Seated Warrior III (Virabhadrasana III Variation):
- Sit toward the front of your chair with your feet hip-width apart and flat on the ground.
- Hold onto the sides of the chair for support.
- Extend your right leg straight back behind you, parallel to the ground, keeping your toes pointing down.
- Engage your core and reach your arms forward, creating a straight line from your fingertips to your extended heel.
- Hold for 3-5 breaths, then switch sides.
- Seated King Pigeon Pose (Raja Kapotasana Variation):
- Sit toward the front of your chair with your feet flat on the ground.
- Cross your right ankle over your left thigh, flexing the right foot to protect the knee.
- Inhale and lengthen your spine, then exhale and hinge forward from your hips, keeping your back flat.
- Rest your hands on your thighs or shins, or reach your arms forward toward the ground for a deeper stretch.
- Hold for 3-5 breaths, then switch sides.
- Seated King Pigeon Pose (Raja Kapotasana Variation):
- Sit toward the front of your chair with your feet flat on the ground.
- Cross your right ankle over your left thigh, flexing the right foot to protect the knee.
- Inhale and lengthen your spine, then exhale and hinge forward from your hips, keeping your back flat.
- Rest your hands on your thighs or shins, or reach your arms forward toward the ground for a deeper stretch.
- Hold for 3-5 breaths, then switch sides.
Practice these advanced chair yoga poses mindfully, paying attention to your breath and any sensations in your body. These poses provide a deeper stretch and challenge, helping to build strength, flexibility, and balance. Enjoy exploring these poses in your chair yoga practice!
For other physical activity and fitness support for RV living go to healthyrving.com. For more chair yoga check out our eBook “Chair Yoga for RV Living” available at our Healthy U store.